How to Do a Bicep Curl

  1. Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward
  2. Keep your elbows close to your torso and curl the weights up by contracting your biceps.
  3. Lift until the dumbbells are at shoulder level.
  4. Slowly lower the weights back down to the starting position and repeat.

Muscles Affected


Primary muscles: Biceps brachii

Secondary muscles: Forearms, shoulders

Equipment: Dumbbells, barbell, or resistance band

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your back straight and elbows tucked in throughout the movement. Avoid swinging your body. Exhale as you curl the weights up. Inhale as you lower them back down.


Sets And Reps

Start with 2–3 sets of 10–15 reps. Adjust the weight and reps based on your strength level and fitness goals.

Benefits of Bicep Curl

  1. Builds and tones the biceps
  2. arm strength and endurance
  3. Supports daily lifting activities by improving elbow flexion strength